Chest muscle is one of the muscle loved by bodybuilders and fitness practitioners. How to train them directly affects their shape. So I will give you the most basic exercises and how to apply them to get a strong and beautiful chest muscle at the same time.
First, the muscle must be warmed up well in order to prepare it for weightlifting. One of the best warm-up exercises I prefer is push-up. There are many bush up exercises that vary in degree of difficulty. In this topic, we will do a kind of medium-push pressure exercises.
7 Exercises For Chest Muscle Workout.
Exercise 1: Modified Push-up.
This type of exercise strengthens the chest muscle in parallel with the muscles of the triceps and shoulder. This exercise requires no weight, just your body weight. See pictures of how to exercise.
What you should remember when doing this exercise:
Tighten the abdominal muscles and not bend back.
Then do not stretch your hands to the maximum level to avoid injury.
Do not move the head or any part of the body, such as the legs.
Exercise 2: Bench Press.
One of the most important muscle exercises of the chest. This exercise may seem easy but requires a lot of focus. See the image to apply the exercise.
What you should always remember about this exercise.
Breathing deeply and exhaling when pushing the bar followed by inhalation when the bar is lowered.
Do not cheat, if you swing weight back and forth or lift your back up in an attempt to raise the bar, there is no need to practice from the ground. You will not only benefit from the exercise but will also increase your injury rate. So focus on taking the right position from the beginning to become accustomed to your subconscious mind and become a habit of your subsequent exercises.
Not the maximum extension of the hands. Leave a safe distance when lifting up to avoid injury.
Do not exceed the shoulder level when lowering the bar. The forearms and elbows should form angles between them.
You are the one who takes down the bar and not the other way round. This is an important point neglected by most players. After pushing the bar up, the bar falls on it without much effort to drop it. So you have to slowly lower the bar in full control of the situation.
Exercise 3: Incline Press.
Like the previous exercise, we only increase the bed tilt and this to focus pressure on the upper chest. The more inclined the bed, the greater the focus on the shoulder muscle.
See the image to learn how to apply this exercise.
Follow the same tips that you mentioned in the flat-level exercise.
Exercise 4: Dumbbell Chest Press.
This exercise is similar to brunch bras, but the dumbbell is used as an alternative to the bar. This exercise strengthens the chest muscle to increase the shoulder muscle and the triceps.
You can change this exercise if you suffer from a back, shoulder, or elbow injury.
Things you should remember when applying the exercise.
Maintain the natural position of the back while keeping a simple vacuum between the lower back and the bed.
Do not swing when lifting the weight. Please lift the weight that allows you to apply the exercise properly.
Exercise 5: Incline Chest Fly.
This exercise strengthens the chest muscles as well as strengthening the shoulder muscle and the triceps.
Focus properly on taking the right position, especially if you have a shoulder, elbow, or lower back injury.
Things you should remember when applying the exercise
Avoid moving the head when applying exercise to avoid injury to the neck.
Do a slow-motion exercise while avoiding dumbbells colliding with each other.
Exercise 6: Cable Crossover.
This exercise strengthens the muscles of the chest and shoulder. Watch out for this exercise especially if you have a shoulder, elbow, or lower back injury.
What you should always remember about this exercise
Exhaling deeply (exhalation) before joining hands.
Despite the use of the hands, this exercise is for the chest muscle. As a result, you should focus when applying this exercise to make the most of it.
Take one step forward to reduce pressure on the lower back.
Exercise 7: Parallel Bar (dip).
This exercise strengthens the chest muscles with a focus on the shoulder muscle and the triceps. Watch out for this exercise especially if you suffer from a shoulder injury, elbow, lower back, or hands.
The extreme position of descent is parallel to the earth’s forearms.
Get down slowly and with control.
Looking forward to adjusting the position of the neck and spine.
Tightening the rumen inside and not curling the back.
Here we have reached the end of chest exercises. However, there are many other changes and exercises, but these exercises are considered to be 90% of the basic exercises of the chest muscle. Do not forget to change between exercises from time to time.